PWR Sports Performance and Medical Clinic
Rugby, Combat Sports, Wrestling, Strength & Conditioning, Football , Hockey, General Fitness, Jiu JitsuHave you been an athlete in a previous life? have you served? Was you once the biggest bad ass in the gym?
Is that a thing of the past?
Well not for long!
Introducing our 90 day, Pathway to feeling stronger, healthier, and moving better!
Over the next 90 days you are going to steadily progress into a state of Bad'assary and feel like you're former self, or create a newer improved slightly more matured version of the idiot that thought he coudnt get injured!
Lets go! Have patience! and Enjoy the ride
Features1 sessions per week
Must use App app to view and log training
Program Training
Assault Bike
A
The following is a real nice way to start this program and your journey. We are going to mix some light off feet cardiovascular work with some basic movement prep in todays session. The cardiovascular element of today's session is to introduce you into some monostructual conditioning work. The theme for this session is a 1:2 Work/ Rest ratio. If you are using your heart rate monitor or smart watch like advised then the aim here is to go no higher than 75% Heart rate, and sit in that aerobic sweet spot between 65-70%.
B
Knee cars
1 x 10
C
Hip Cars
1 x 10
D
T spine cars
1 x 10
E
Cable thread the needle
2 x 5
F
Tall kneel to half kneel
2 x 5
G
Kneeling Plate wood chop
2 x 10
H
Dead Bug
2 x 10
I
Supine Adduction
2 x 10
J
Cable hip flexions
2 x 10
Full Body Movement Prep
A
Perform 3 Rounds of the following; - Air Squat - Jefferson Curl - Worlds greatest stretch - Scap Push up Focus on each exercise being clean and performed with the best technique.
B
Goblet Squat
C
Chest-Supported DB Row
D
Cossack squat (new)
E
Alternating incline chest press
F
swissball hamstring curl
G
Tricep Rope Pulldowns
H
Alternating DB Hammer Curl
Conditioning 2:1 Ratio
A
Pick one cardiovascular exercise out of the following List; - Assault bike - Ski erg - Wattbike - Skipping - Heavy Bag You are going to Perform 7 Rounds of 2 minutes on, 1 min off The aim here is to get up to around 75% Heart rate. Focus on being 2-3% either side of this maximum. We are going to look to clock up some quality aerobic minutes.
B
T spine cars
1 x 10
C
cat camel
1 x 10
D
WORLD'S GREATEST STRETCH
1 x 0:30
E
lying neural hamstring mobs
1 x 10
F
T-Spine rotations
1 x 10
G
Pigeon Stretch
1 x 0:30
Iso - Circuit
H
Perform 3 rounds of the following isometric circuit: 20s per exercise, 40s left - Calf isometric Using a dumbbell roughly 20% of bodyweight, raise into upper position of a calf raise and hold. - Hamstring Isometric Using a box and having you're legs at 90 Degrees, focus on driving your heels into the box. - Adductor squeeze Isometric Lying on your back, put a ball between your knees, Squeeze the ball for the entirety of the 20s 20s hold - 20s rest between exercises
I
Trap Bar Deadlift
4 x 5
J
TRX Mid Row
3 x 6
K
Paloff Press
3 x 6
L
Incline DB Bench Press
3 x 6
All of our online programs are created by the exact medical staff that have broken records in Professional football, developed programs for athletes from all over the world. If ever there was a time to take your programming to the next level! its now!
Get 90 Day Challenge for old busted f**ks
Johnny Williams
Wales international
Verified Athlete""The team have been phenomenal for my career, something I've never really had. They go above and beyond, for myself and the team""
Darren Stewart
Ex UFC, Cage warriors Middleweight
Verified Athlete"""PWR has improved my athletic abilities on every front, i am bigger, i am faster, i am fitter, i am stronger .. you get the point""
Brinn Bevan
Two Time Olympian - Gymnastics
Verified Athlete""PWR totally changed my thinking into my approach for my second Olympic games. I have never felt so good in my career""